Stay Healthy Inside and Out this Winter with these Tips

During these winter months, we often want to sit down in our stretchy clothes by the fire with something warm and comforting. And in small chunks, this is perfectly acceptable. However, vegging out too much can increase our chances of gaining weight, catching “something” that’s out there, or just feeling plain ol’ miserable.

So, to help keep up your health and sanity during the winter season, here are some of my go-to tips.

  1. Eat within one to one and a half hours after waking.

I hear a lot, “I’m not hungry in the morning” or “Breakfast food is so carb-y.”  But who says you have to eat breakfast food for breakfast?

Eating something is always better than nothing when it comes to breakfast. Try something from this list for a high-protein, low-carb breakfast:

  • an egg (hardboiled, scrambled, over easy, even in the microwave!)
  • plain Greek yogurt with honey or frozen fruit stirred in
  • cottage cheese
  • almond/peanut/cashew butter (NO Nutella®!)

I’m not against using protein supplements either, but be cautious when choosing. In addition to protein for breakfast, balance your breakfast by adding a nutrient-dense carbohydrate, such as sweet potatoes or steel-cut oats. I’ve been known to eat a sweet potato and walnuts for breakfast; it’s a sweet and protein-full breakfast. The biggest takeaway here is: It doesn’t have to be a “typical” breakfast, as long as you’re eating something nutrient rich and within an hour and a half of waking up.

  1. Fuel your body as often as every two to five hours.

Fueling your body throughout the day will keep your metabolism going and help with portion control. My problematic time is often in the afternoon. If I don’t have something to eat then, I either get “hangry” or I overeat at dinner. A couple of quick and easy snacks include: 

  • 2 tablespoons hummus + ½ cup sugar snap peas
  • 5 reduced-fat Triscuits® + 1 ounce low-fat cheese
  1. Don’t skip meals.

Even on a day when you have a larger eating episode planned, don’t skip a meal. If you go longer than three to four hours without eating—believe it or not—your metabolism starts to slow down. Your body starts working against you instead of for you. The key to remember is that “something” is better than nothing. It doesn’t have to be a full traditional meal to count as a meal. Something as simple as cottage cheese, canned peaches (canned in light syrup) and cucumber slices with ranch dressing can actually be a meal.

  1. Plan ahead.

This is the biggest challenge to most of us. I hear often, “if I just planned, it would all be better.” I like to say, “if you fail to plan, you plan to fail,” but you can have the best laid plans and have it all fall through.

But some plan is better than no plan. Start small and work up. Try laying out or prepping for breakfast, lunch or dinner for the next day. Then plan for three days a week, then a week and then work up from there. For this time of year, start with just planning for a challenging day and that will get you going in the right direction.

  1. Eat as a family

Did you know the average family meals lasts about 18 minutes? I’ve heard from many of parents that they spend over an hour in the kitchen—and for what? But, believe it or not, these 18 minutes together carry a long list of benefits.

When I say eat as a family, I’m don’t mean plopping down on the couch in front of the TV. Sitting around the table is the most beneficial. In my house, we even sit around our island some nights when I haven’t had time to clear all the paperwork off the kitchen table. But, keep the TV, phones, gaming systems, etc. off during this time.

  1. Leave food in sight.

This doesn’t mean to not put your cold food in the refrigerator, but keep it where you can see it. Store produce and other healthier foods in see-through containers at eye level in your fridge or in a pretty bowl visible on the counter. We typically eat more of what we can see, and if it looks good, it can be one less barrier to making healthy choices happen.

I also like to create a healthy snack bag with nonperishable items and leave it in my car. You may think this is crazy, but you never know what could happen on the road, especially this time of year. It never fails—my shopping takes too long or the roads are not good, and my drive home takes twice as long. Luckily, in my snack bag I have a 100 calorie pack of almonds and walnuts, protein bar, apple, cuties, and a bottle of water. It doesn’t have to be anything elaborate, but it saves calories and money from stopping somewhere and getting something to eat/drink or gorging when you get home.

  1. Ask yourself 3 questions

I encourage you to ask yourself these three questions when are you are going to the refrigerator, cabinet or food table.

  1. Am I hungry or am I actually thirsty?
  2. Am I hungry or bored?
  3. Am I hungry or just tired of dark days and winter?

If you answered “hungry” to any or all of these questions, then get something to eat. But this system will get you thinking before you start mindlessly eating.

I know this time of year can be difficult, on all accounts, in terms of eating. But maybe one or more of these tips will help you to maintain your weight, health and sanity. Happy Holidays!

7 Ways to Reduce Food Waste

This past summer, the American Chemistry Council stated that the American household wastes $640 on average per year in food without even knowing it. Just think of what we could do with an extra $640! Tons and tons (literally) of food get thrown away each year and this is often due to purchasing too much at the store or cooking meals that are too large. This also happens when dining out; we try to watch our portions when going out to eat, and sometime we forget our to-go baggy. Restaurants throw away guests’ leftovers and it adds to the pile of wasted food.

The average American household wastes about $640 of food each year. Save time, money, and food with these 7 tips!

Here are 7 tips for reducing food waste:

  1. Meal Planning. Plan ahead for upcoming meals. It’s helpful to choose recipes that have overlapping ingredients. This helps to reduce the amount of food purchased. Avoid buying or making too much food by preparing only 1 or 2 recipes each week. If a recipe calls for a rare or expensive ingredient, swap it out for something you have on hand or an ingredient you will use regularly.For information and tips on meal planning check out this previous blog post!
  2. Rotate Produce. Use the “first in, first out” policy. After going to the store, rotate “old” foods to the front of the fridge or pantry so these foods will be eaten first. The “new” foods that were just purchased go to the back of the fridge or pantry, unless of course these ingredients are needed immediately.
  3. Stretch the life of your fruits and veggies. Fruit that is past its prime can be used in breads or smoothies instead of being thrown away. Vegetables can be used to make stock and stale bread or crackers can be used in casseroles or to make croutons.
  4. Send home leftovers. If inviting guests over for a meal, send them home with leftovers. They get a nice meal the next day and this helps reduce food waste!
  5. Freeze it! Most leftovers will be just fine reheated. This includes meat, vegetables, fruit, and casseroles. Make sure to put leftovers in tightly sealed containers or wrap tightly in plastic wrap to prolong freezer life.
  6. Donate. Food banks are always grateful for donations. Canned items within “use-by” or “sell-by” dates are perfect contributions, but many food banks will also take produce or packaged items that have not been opened or tampered with.
  7. Compost! Food scraps can be composted and used to enhance your garden. If this is not something you want to do yourself, ask a neighbor or co-worker if they do this or know where scraps can be taken locally.Check out the infographic below from Craftsy!infographic on compost

 

Alana Scopel

The Beginners Guide to Meal Planning

http://thepioneerwoman.com/food-and-friends_cat/how-to/

With all the back to school buzz, I hear people saying, “We’ve got to get back on a schedule,” or “We’ve got to bet back into our routine.” Between work obligations, school hours, and extracurricular activities, putting a healthy, well-balanced meal on the table can fall by the wayside—and understandably so. I’m here to encourage you that this does not have to be the case!

Two words: meal planning. Now don’t freak out, I’m not saying you have to go all Pioneer Woman! There are so many resources out there to help make meal planning effective and simple.

Here are some tips to get you started:

  1. Don’t bite off more than you can chew! When starting something new, you don’t want to overwhelm yourself. You won’t stick with it if it stresses you out .Try start with planning/prepping for 2-4 dinners the first week.
  2. Start off in your comfort zone. Are you a chicken or pork wizard? Good, start there! Pick recipes you know you can execute well. The last thing you want is to prep and cook an obscure recipe that no one in your family enjoys.
  3. But don’t forget the freshness! Pick sides that include fresh vegetables and herbs. For me, the point of meal planning is to make better use of my time at the store and in the kitchen, and to eat well. When the bulk of your grocery list lives in the produce section, that is a good feeling.
  4. Pick a resource. There are so many great resources out there for meal planning. Take some time to Google your options. Be sure to check back here on Thursday and I’ll share my experience with one of my favorites—it even generates a grocery list that is divided into categories for easy shopping!
  5. Pick a day to shop and prep. Sunday works best for me. I go to the store with my pre-generated list and shop away. I come home, round up the hubby and we prep—organizing and chopping up ingredients. You can store your preps in Ziploc bags or Tupperware, label it for the appropriate day, and your done! Include the whole family—all hands on deck!
  6. Stay up on those dishes! Maybe I’m the only one, but most the time I throw dishes in the sink, the sink gets full, and then we do dishes. More cooking at home means more dishes. Nothing is more discouraging than having to do dishes before you can even start cooking! 

Be sure to check back Thursday when I go over one of
my favorite meal planning websites!

 

Sign Up Now: Doctor Is In

Doctor Is InWhen it comes to healthy eating, there is simply no “one size fits all” approach to meal planning. Helping people find their perfect diet (from the Greek word diaita meaning “a way of life, a regimen”) is one of the reasons why I love my job so much. As a dietitian, I understand that not everyone likes to consume milk or animal proteins or even gluten. It is my job to help find the most nutritionally well-rounded meal plan for patient’s to follow while still being considerate of dietary preferences, cultural habits, finances and most importantly, the patient’s goals.
Please join me this Wednesday, Sept 3rd for a free presentation on “Understanding Diets: How to find the best one for you”. I will explore many popular styles of eating from the Weight Watchers meal plan to Paleo . Topics that will be addressed will include what a sample day of each diet looks like, advantages and disadvantages of the different meal plans as well as recommendations on which eating style may work best for you.

 View the Presentation

[youtube https://www.youtube.com/watch?v=I0IKtl0221M?list=UU6zopcfz4Krs1YNqbDKBF-g&w=560&h=315]